Steamboat Strength and Conditioning – SSCMetcon Warm-up Posterior Hip Capsule Stretch :20ea bent knee side plank hold 10 alt passive cossack squat 10 Alt Supine Knee Flexion – Bracing 5 PVC Back squat 90/90 w/ forward lean 7ea bent knee side plank rotation 10 active cossack squat 10 Knee...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Bike/Ski Erg 1x: –2-3min @ an easy pace 1 Round: –10ea Alt Scorpion –10 Plank to Downdog –10 Cat/cow w/ rockback –10 ea thread the needle 2 Rounds: –5 ea Turkish Sit up + 3 IR/ER –:15 Sec Plate Ho...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 1 Round: –1-minute ski or Row @ a moderate pace –5 Bootstrapper — 5 Air Squats –5 Med Ball Front Squat –5 Med Ball Push Press –5 Med Ball Thruster 1 Round: –1-minute ski or Row @ a moderate pace...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 1 Round: –1 minute Bike/Ski –:20 Quadruped Hold –7 ea Single Leg Pike Compression –20 Banded Pull Aparts –:10 Ring Support –:45 Bike/Ski –:20 Bent Knee Hollow –10 Pike Compression –20...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Flow Warmup- Short Reps, Move Quickly; :20 Bike/Ski 5 T-Spine Roll Outs 6 Cat Cow 3ea Progressive Bootstrapper :30 Hollow Hold 10 Alt. Plank Shoulder Taps 6 Tempo Ring Row (Chin Up Grip) :20 Bike/Ski 5 T-Spine Roll Outs 15 Ostrich Walk 5...